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Thread: Big Dan's Journal

  1. #241
    Member Big Dan's Avatar
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    12-Mar-2019

    5/3/1 - Deadlift Day w/Hurricane

    Deadlifts

    155lbs - 1x5 (w/u)
    195lbs - 1x5 (w/u)
    235lbs - 1x3 (w/u)

    255lbs - 1x5
    295lbs - 1x5
    335lbs - 1x7 <-- 7 Rep PR!

    Hurricane Workout
    Superset 1

    • Jump Rope - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • DB Thrusters - 10x (20lbs DBs)
    • V-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • DB Alternating Rows - 10x per side (20lbs DBs)
    • Jump Squats - 10x


    Hurricane Explanation
    • Use 2.5min to do 1 round of the first superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the first super set
    • Rest 2min
    • Use 2.5min to do 1 round of the second superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the second super set
    • Rest 2min
    • Use 2.5min to do 1 round of the third superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the third super set


    My wife and I have the opportunity to go to St. Maarten at the end of the month so I'm revving up the conditioning. I'm dropping some of the extra work in my strength workouts to introduce conditioning 2x/wk and more of a hypertrophic workout 2x/wk. I'll still be following 5/3/1 but modifying it a bit - at least until my trip. It's TBD what my workout will be when I come back. Depends on the results.

  2. #242
    Member Big Dan's Avatar
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    13-Mar-2019

    5/3/1 - Bench Press Day

    Bench Press

    105lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    155lbs - 1x3 (w/u)

    170lbs - 1x5
    195lbs - 1x5
    225lbs - 1x5

    Just felt absolutely crappy so scrapped the workout.

  3. #243
    Member Big Dan's Avatar
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    14-Mar-2019

    FDB - Advanced - Strength Workout 1

    Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows

    8 x 20lbs SS 8 x BW
    8 x 20lbs SS 8 x BW
    8 x 20lbs SS 8 x BW
    8 x 20lbs SS 8 x BW

    Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW

    Alternating DB Chest Press
    8 x 65lbs
    8 x 65lbs
    8 x 65lbs
    8 x 65lbs

    Chin-Ups
    BW - 3x10

  4. #244
    Member Big Dan's Avatar
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    15-Mar-2019

    5/3/1 - Squat Day w/Hurricane

    Squat

    135lbs - 1x5 (w/u)
    160lbs - 1x5 (w/u)
    190lbs - 1x3 (w/u)

    205lbs - 1x5
    240lbs - 1x5
    270lbs - 1x8

    Hurricane 2 Workout
    Superset 1

    • Jump Rope - 30s
    • Medicine Ball Slam - 10x (10lbs)
    • DB Squat - 10x (20lbs)


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • Superman Push-Ups - 10x
    • Wide Leg Sit-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • Goblet Squats - 10x (35lbs)
    • DB Upright Rows - 10x (20lbs per side)


    Tough workoutout. Glad to be back at it.

  5. #245
    Member Big Dan's Avatar
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    16-Mar-2019

    5/3/1 - OHP w/Additional Work

    OHP

    60lbs - 1x5 (w/u)
    75lbs - 1x5 (w/u)
    95lbs - 1x3 (w/u)

    100lbs - 1x5
    115lbs - 1x5
    130lbs - 1x8

    CG Bench Press SS DB Reverse Lunge
    155lbs -4x8 SS 40lbs - 4x8

    Chin Ups SS Swiss Ball Planks
    BW - 4x8 SS BW - 4x8

    1-Legged Yoga Push-Ups SS Raised Rear Foot Split Squat
    BW - 4x8 SS 115lbs - 4x8

    Finished strong. Slogging through things here...

  6. #246
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    18-Mar-2019

    5/3/1 - Deadlift Day w/Hurricane

    Deadlifts

    155lbs - 1x5 (w/u)
    195lbs - 1x5 (w/u)
    235lbs - 1x3 (w/u)

    275lbs - 1x3
    315lbs - 1x3
    355lbs - 1x6

    Hurricane Workout
    Superset 1

    • Jump Rope - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • DB Thrusters - 10x (20lbs DBs)
    • V-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • DB Alternating Rows - 10x per side (20lbs DBs)
    • Jump Squats - 10x


    This workout was a bit of a chore. Deadlift didn't go well - felt weak - and just didn't have the "mojo" to push hard in the Hurricane.

  7. #247
    Member Big Dan's Avatar
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    20-Mar-2019

    5/3/1 - Bench Press Day

    Bench Press

    105lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    155lbs - 1x3 (w/u)

    180lbs - 1x3
    210lbs - 1x3
    235lbs - 1x5 <-- 5 Rep PR!

    Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows
    20lbs - 4x8 SS BW - 4x8

    Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
    BW - 4x10 SS 10lbs - 4x8

    Alternating DB Chest Press
    8 x 65lbs
    8 x 65lbs
    8 x 65lbs
    8 x 65lbs

    Blah day...just got it done.

  8. #248
    Member Big Dan's Avatar
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    22-Mar-2019

    5/3/1 - Squat Day w/Hurricane

    Squat

    135lbs - 1x5 (w/u)
    165lbs - 1x5 (w/u)
    195lbs - 1x3 (w/u)

    225lbs - 1x3
    255lbs - 1x3
    285lbs - 1x6

    Hurricane 2 Workout
    Superset 1

    • Jump Rope - 30s
    • Medicine Ball Slam - 10x (10lbs)
    • DB Squat - 10x (20lbs)


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • Superman Push-Ups - 10x
    • Wide Leg Sit-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • Goblet Squats - 10x (35lbs)
    • DB Upright Rows - 10x (20lbs per side)


    Rock and roll workout - can't wait to get down to St. Maarten!

  9. #249
    Member Big Dan's Avatar
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    23-Mar-2019

    5/3/1 - OHP w/Additional Work

    OHP

    60lbs - 1x5 (w/u)
    75lbs - 1x5 (w/u)
    95lbs - 1x3 (w/u)

    105lbs - 1x3
    125lbs - 1x3
    135lbs - 1x6 <-- 6 Rep PR!

    CG Bench Press SS DB Reverse Lunge
    155lbs -4x8 SS 50lbs - 4x8

    Chin Ups SS Swiss Ball Planks
    BW - 4x8 SS BW - 4x8

    1-Legged Yoga Push-Ups SS Raised Rear Foot Split Squat
    BW - 2x8 SS 155lbs - 2x8
    BW - 2x8 SS 135lbs - 2x8

    Nothing like a Saturday workout to get you pissed off right away!

  10. #250
    Member Big Dan's Avatar
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    25-Mar-2019

    5/3/1 - Deadlift Day

    Deadlifts

    155lbs - 1x5 (w/u)
    195lbs - 1x5 (w/u)
    235lbs - 1x3 (w/u)

    295lbs - 1x5
    335lbs - 1x3
    370lbs - 1x6 <-- 1 Rep PR!

    Absolutely shitty workout. Actually dumped 370 and tried again. Got it the second attempt but was shot. Scrapped the workout and lived to fight another day.

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